Yoga For Tight Hip-Flexors:
Are you someone that finds yourself having to continually tolerate hip pain or tight hip-flexors? Do you know what effect tight hip-flexors can have on your everyday life? Learn some yoga for tight hip-flexors below!
Think about how often you are sitting at your desk, watching tv, or in your car. All of these “activities” could be causing those stubborn hip-flexors to tighten over time. Exercise alone is not always going to keep you loose and nimble in specific areas of your body prone to stiffness as a result of activities (or lack thereof), and age.
It’s important to also understand exactly what “we” are referring to when we say “tight hip-flexors”.
According to an article posted over at ISSA, the term hip-flexors refer to a group of muscles located in and around your hips. These muscles help move the trunk and legs together. Specifically, these muscles include the iliopsoas, rectus femoris, sartorius and pectineus muscles.
Having chronic tight hips-flexors can restrict your daily motions. Furthermore, may actually make you feel more fatigued throughout the day. Performing activates that stretch or strengthen these muscles (or supporting muscles) may be a way to help relieve these aches, pains and/or stiffness.
If you have problems bending at the waist or raising your legs, you may just indeed, need to focus more on your hip-flexors.
One method that individuals have begun using to relieve stiffness, and pain in varying parts of the body, is yoga. So, it only seems appropriate to use yoga for loosening up those stubborn hip-flexors as well.
Like previously mentioned, tight hip-flexor’s can become a problem for many individuals who sit for long periods of the day. In particular, people who aren’t aware that being immobile like this, can drastically effect their mobility, specifically, the hip-flexors.
So today we’re going to discuss some various yoga positions that can help with tight hip-flexors, as a focal point.
The hip is a significant joint, and bears much of your body’s weight, while also supporting you in many activities. For example, walking, standing, sitting, running and other generalized movements. Not to fear, if you find yourself less mobile and suffering from pain in this area, there are exercises you can do.
Yoga For Tight Hip-Flexor Poses:
a. Low Lunge with Twist (Parivrtta Utthita Ashwa Sanchalanasana)
The Low lunge pose helps to increase flexibility, specifically the hip-flexors and quads. However, may also have the ability to help alleviate lower back pain.
There are several ways to position into a low lunge, some transitions are best for beginners while other advanced yoga practitioners may use more advanced techniques. Variations include a side-bend, crescent lunge, and even a low lunge with twist.
Steps:
1. You can easily transition into this pose from downward dog pose. However, to perform this deep lunge without a transition, simply place your right leg out, forward. Your front knee and ankle should be aligned
2. Then, begin to drop your left leg down toward the ground, straightening it as much as possible. Walk your left foot back until you have a nice stretch in your thigh and groin.
3. Place your hands down on both sides of your body/feet, palms-side down.
4. Raise your torso (round your spine), along with tightening your core. Lift your hands to the sky, breathe and hold this posture. You can remain in this position or proceed to a twist, side bend, or crescent lunge pose.
Related Article: How To Use Yoga To Help With Back Pain: Yoga Stretching For The Upper And Lower Back
b. Lizard Stretch:
The Lizard pose is a very intense, intermediate level stretch. It is used often, for a deep stretch of the hips.
Steps:
1. You can transition into Lizard asana from downward dog moving your right foot outside of your right wrist. This will help to open up you groin area.
2. Then, drop your back knee down toward the floor, attempting to elongate your spine, while engaging your core.
3. Lower your forearms to get a deeper stretch. Inhale and exhale, hold for 1 min. Then, repeat the pose by switching to the opposite side.
Incorporating the lizard pose in yoga practice provides stretching to your hamstrings, hips, quads, groin, and may improve movements in your daily activities by helping with flexibility to these key areas of the body.
These types of stretches may help alleviate lower back pain as well or sciatica, as they help relieve tension in these areas.
Related Article: Expand Your Yoga Routine with these Yoga Props
c. Hip Flexor (type) Stretch
Tight muscles can cause pain, and tightness in your lower back. Here are instructions on how to do a stretch for releasing those tight hip-flexor muscles.
Steps:
1. Lie down on your stomach, flex your right knee and grasp your right ankle.
2. Then, pull your right leg by grasping your ankle up towards the ceiling. Your leg must lift off the surface to obtain the desired stretch.
3. Keep this hold for up to 30 seconds and repeat it 3 times. The higher the leg, the more stretch you will get.
4. Switch to your left side and repeat.
d. Kneeling Hip Flexor Stretch on Wall
This is one of those stretches where your yoga blanket may come in handy, if you have sensitive knees or a hard floor. Obviously a yoga mat will work fine as well, depending on thickness.
Related Article: Common Wall Yoga Postures for Beginners. What Kind of Yoga Can I do Off the Wall?
Steps:
1. First, position yourself in front of a wall with a yoga mat. Place your right knee directly under your hip and place the left foot in front of your body, chest out.
2. Your left knee should start at a 90 degree angle. From there you can either place or rest your hands on your left knee or on your hips.
3. Place your right foot on the wall and then tighten your glutes and activate your core while leaning forward. (Try not to bend your torso). Lean forward for about 20-30 seconds and repeat this motion 3-5 times.
Final Thoughts
Incorporating these yoga poses, just might help benefit your hip-flexors. If done daily, these will help with flexibility, feeling more relaxed, and loose, in these key areas for sound mobility.
Make sure to always focus on breathing while performing yoga, and keep in mind comfort (like a yoga mat) is of utmost importance as you perform your asanas.
References:
- https://www.issaonline.com/blog/index.cfm/2019/how-to-identify-and-correct-tight-hip-flexors
- https://www.medicalnewstoday.com/articles/weak-hip-flexors-symptoms#causes
